Vitamin D is one of, if not, the most important vitamin we need in order to thrive. In fact, it’s not even a vitamin at all. It’s actually considered a pro-hormone.
What’s shocking, however, it’s reported that upwards of 75-90% of adult Americans are chronically deficient in it (1). So odds are if you’re reading this right now, you’re most likely lacking in a vitamin that’s known to help prevent many forms of cancers, including breast, ovarian, renal, pancreatic, and prostate (2).
There are five different known types of vitamin D (D1, D2, D3, D4, and D5) and for our purposes today we will be focusing on D2 (ergocalciferol) and D3 (cholecalciferol).
Why you should prioritize getting in adequate amounts of vitamin D
Vitamin D is more than just something we read in articles and nutrition labels. It actually acts more like a hormone inside our bodies and without it, it comes with many serious health consequences, such as:
Osteoporosis (3)
High blood pressure
Cancer (4)
Heart disease (5)
Depression
Arthritis
Insomnia
Chronic pain
Among many other issues.
On the other end of the spectrum, when you have sufficient levels of vitamin D you can see many improvements in your overall health.
There’s no doubt you’ve heard about vitamin D being an essential part of life, but have you actually thought about how impactful it can be? I mean actually valuing the health benefits it can give you, or lack thereof.
When I started researching this and applying the information I found, I truly started to see magical things happen in my life. I noticed I had a better complexion, my mood greatly increased, and my “winter blues” were no longer present. I was able to focus a lot more intently on the information I was being taught and I was just overall a better person.
From many research articles to a lot of self application, with trial and error over the past few years, I’ve come to realize that I’m a much better human in all aspects of my life when I have adequate levels of vitamin D. So, needless to say, vitamin D can be nothing short of a miracle for your life and health just like it has been for me.
What exactly is Vitamin D and how is it made?
If I were to ask a room full of individuals what they thought the best source of vitamin D was, a shocking amount of them would say through their diet.
However, unlike most other vitamins and minerals, vitamin D isn’t something that is most bioavailable from our nutrition. Even though there are amazing foods that contain small amounts of vitamin D like fish, eggs, mushrooms, meats, and dairy products, it’s not the number one source that our bodies expect.
The UV rays, specifically UVB rays, are what are responsible for the creation of vitamin D within our bodies. Popular belief tells us that UV radiation is harmful and we need to avoid it all costs. However, the truth is, we actually need sunlight in order to thrive. Just like food is a nutrient we need, light is also a nutrient we need, too, in order to thrive. It’s when we get them in excess that they become problematic.
When we our outside in the sunlight with a higher UV index (preferably 3+), we will start to get enough UVB radiation hitting our skin, along with UVA to help regulate (or balance out) our production of vitamin D. The UVB rays interact with our melanin (the component in our skin that determines how dark or light our complexion is) and a steroid called 7-dehydrocholesterol (or simply put, the cholesterol within our bodies).
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Once this takes place, the liver converts that into the bodies most bioavailable form of vitamin D3, cholecalciferol. The kidneys and liver then convert that to its final form known as calcitriol. Then VDBP (vitamin D binding proteins) transport it throughout the body where it’s needed.
To put it simply, our bodies use UVB rays from the sun in order to create vitamin D. We use the cholesterol within our bodies to help create the most bioavailable form our bodies can use, known as vitamin D3.
Since our bodies use cholesterol in order to produce vitamin D, this is one reason why you may start to see that your cholesterol numbers go up in the winter time because we aren’t producing as much vitamin D naturally that time of year.
Understanding that sunlight is the most natural way to get vitamin D within our bodies, it’s easy to see that most people aren’t getting enough natural sunlight due to many different factors. Things like excess clothing, over application of sunscreen, spending too much time indoors, and living in a climate where UV radiation is limited all contribute to deficient vitamin D levels.
We’ve become so conditioned to believe that we need to cover up every inch of our body and avoid the sun’s powerful rays in order to sidestep cancer and other negative health issues. While excess UV exposure does have very serious consequences, it is also true that by keeping your vitamin D levels chronically low, you’re more likely to develop cancer and the health issues you’re trying to avoid.
A 2009 study shows that indoor workers have increased rates of melanoma because they’re exposed to more sunlight through windows, which only UVA (the type of UV light that doesn’t produce vitamin D) can pass through (6).
The 7 main causes of vitamin D deficiency
1. Not exposing yourself to enough natural sunlight (UVB)
Dietary habits and supplemental vitamin D3 can be a major help, but the best source of vitamin D is through sunlight exposure. It’s important to expose yourself to sunlight, not just for vitamin D production, but because sunlight gives us many other benefits like improved nitric oxide status, exposure to infrared waves, cholesterol synthase, and more (7).
It’s no secret we don’t get outside enough. Depending on your skin type and color, you’ll need at least 20 minutes a day of UV radiation from natural sunlight. The darker your complexion (more melanin you have) the more sunlight you need. That’s one reason we’ve adapted to our environment over time. Darker skinned individuals have evolved in warmer climates, and vice versa. But now, due to our infinitely technologically advanced world we live in today, anyone of any skin type can fly to different parts of the world in the matter of hours.
2. Over applying sunscreen
When we do make an effort to get outside, more often than not we run straight to the sunscreen so we don’t burn. Burning is caused by excess UVB (our bodies way of saying “we have enough to make vitamin D, you can get out of the sun now!”). It’s ideal for everyone to get a little direct sunlight every day without the application of sunscreen. If you’re going to be outside for more than an optimal amount of time, apply a natural sunscreen free of harmful chemicals after you’ve gotten enough UV rays.
3. Wearing too many layers of clothing
Not exposing your direct skin to sunlight can also be a cause of vitamin D deficiency as you may have also guessed. Don’t be afraid to undress and leave a little skin exposed. It’s what our genes expect from us as we have evolved over time to be in direct sunlight. You know your body best, so give it the sunlight it needs and cover up before you get too much. A little bit a day can make all the difference in your health.
4. Working behind glass windows
Because the UVB rays are a lot shorter than UVA rays, they are unable to penetrate through glass. UVA can actually be very damaging in excess without the UVB in the equation. If you’re sitting next a window all day soaking up all the UVA, even on an overcast day, you might still be doing yourself harm. Recent studies show that getting too much UVA and too little UVB from sitting near glass windows can actually rob your body of vitamin D (8). So stack the conditions in your favor and take more breaks outside, roll your sleeves up, and get that UVB!
5. Having an overly toxic body
The liver is responsible for a lot in our daily lives. From the production of many vital components to our bodies, to the filtering of toxic chemicals, our liver is always working. Day and night! Like I said earlier, our liver is also responsible for the production of cholecalciferol, vitamin D3. If we are constantly exposing ourselves to toxins, through processed foods, low quality air, unfiltered water, among other things, it’s going to be very hard for our liver to produce vitamin D optimally.
6. Taking cholesterol lowering medications
Vitamin D is a fat soluble vitamin which means we need a certain amount of fat from our diet in order for it to work properly. This also means we need some cholesterol inside our bodies for it to convert and transport properly as well. If you’re taking statin drugs trying to lower your total cholesterol, it could actually be doing you more harm than good (9, 10).
So eating a diet that is rich in healthy fats and high quality cholesterol can radically help , not just your vitamin D levels, but your overall health. Things like grassfed butter, eggs, grassfed meat, and liver are all great sources of cholesterol and healthy fats. Eating these foods can actually improve your cholesterol particle size and regulate your overall numbers. Shying away from excess carbohydrates, especially in the refined form because this can ultimately throw your cholesterol numbers out of whack.
7. Too much unhandled stress
Stress is responsible for over 80 percent of all physician related visits in today’s modern society (11). Having too much stress at any given time can throw your hormones largely out of balance which can mean things like weight gain, diabetes, heart disease, and hypertension.
Like I said earlier, vitamin D acts more like a hormone than a vitamin. When our hormones are thrown off, vitamin D also takes a hit. Just like we need sunlight to produce vitamin D, we need sleep to use it. If we aren’t sleeping and our stress hormone cortisol is elevated at the wrong times, it can really affect how we utilize the vitamin D we do have. Focus on healthy stress management practices like walking, yoga, talking with loved ones, or enjoying a relaxing evening.
Problems with conventional sunscreen use
By now you’ve learned that the sun can provide us with amazing health benefits, however, it is also true that overexposure can come with serious health consequences as well. That is a reason we do need to take some precaution when it comes to being in the hot sun all day, especially in the summer months if you’re lighter skinned.
The problem is, that according to the Environmental Working Group (EWG), 75 percent of all sunscreens they tested (over 1,000 different brands) didn’t do their job properly (12).
Most conventional sunscreens contain harmful, hormone disrupting ingredients like oxybenzone, parabens, homosalate, cinoxate, and paramino benzoic acid, among many others. It’s also shocking to point out that most of the sunscreens on the market in America are not legally allowed to be sold in Europe or other neighboring countries due to the cancer causing agents they provide (13).
Best dietary sources of vitamin D
The sun is by the far the best source to get vitamin D3, but there are some foods that can also give you the same benefit in smaller quantities. With that being said, there are many “foods” that claim to be fortified with vitamin D, however, most of these products are misleading and don’t actually work well inside our bodies (14).
Misleading foods:
Conventional milk- the pasteurization process kills off a lot of beneficial enzymes that we need to digest the lactose. And the homogenization process also changes the structure of the milk, making it hard for some people to digest. Although it naturally contains trace amounts of vitamin D, pasteurized milk actually contains substantially less vitamin D than raw milk (15).
100% fruit juices- some juices, like orange, is fortified with vitamin D to help with the deficiency. Like I stated earlier, it is most commonly fortified with vitamin D2 and not D3. Fruit juices can also be misleading due to their “healthy labeling” when they also contain large amounts of sugar.
Foods that naturally contain vitamin D:
Fatty fish - wild caught salmon, mackerel, tuna, halibut, rainbow trout, and sardines are all great sources of vitamin D3. If sourced from a sustainable environment and cooked responsibly, fish can be one of the healthiest foods consumed. Fatty cuts of fish contain high levels of omega 3’s and vitamin D. And since vitamin D is a fat soluble vitamin, this makes it a perfect food source!
Mushrooms - mushrooms can be one of the healthiest foods you can consume. When grown in the right conditions, mushrooms can give us smaller doses of vitamin D. If exposed to UV light, mushrooms like shittake, portabella, oyster, and many medicinal mushrooms can give us a little vitamin D along with a great taste and other nutrients as well!
Egg yolks - the yolk is one of the most nutritious foods on the planet. It contains every nutrient a baby chick needs to survive. When we consume that, from a healthy source, you are getting great, high quality nourishment. Nutrition like vitamin D, folate, B12, choline, lutein, zeaxanthin, cholesterol, and healthy saturated fats.
Raw milk - sustainably sourced raw milk contains many vital nutrients, vitamins (like fat soluble A, D, E, and K), and all the amino acids. Just make sure you get it from a reputable source, that’s grassfed, and sustainably raised.
Foods that help build up the skin
Consuming certain supplements and components found in foods can actually protect your skin and rebuild it if it has been damaged. These substances are:
Omega 3 fats (fish oils and fatty fish)
Astaxanthin (salmon and fish oils)
Vitamin E (almonds, spinach, and avocados - or argan oil)
Resveratrol (red wine and grapes)
Catechins (green tea)
Vitamin D Testing (Knowing Your Numbers)
Your vitamin D levels should be checked regularly by your local physician using the 25(OH)D blood test. You’ll want to be within the range of 30-80 ng/ml. Albeit I believe that 30 is suboptimal, even though it is considered within the normal range.
Most individuals are on the lower end of the spectrum (below 50) and can improve with a little bit more healthy UV exposure.
The RDA for vitamin D is 600 IU per day. The IU many individuals need per day largely varies based upon your exposure to sunlight and genetic makeup. However, science has shown that this number is rather conservative and on average we should be getting about 10x that amount (16).
I would recommend 1,000 IU per 25 pounds of body weight. For example, that would mean a 200 pound individual would need 8,000 IUs per day of vitamin D.
Best time of day to get vitamin D
The best hours to get vitamin D are between the hours of 10:00 and 15:00. Or more easily remembered, when your shadow is beneath you. Most people have smartphones nowadays, so check out your weather app and scroll down until you see the UV index for the day. If your UV is >3 then you’re going to be getting some of that vitamin D if you apply the tips above!
Remember, if you have a darker complexion and live in a more northern climate, you’re going to need more UV exposure than a light skinned individual. During the winter months, safe tanning beds can be utilized for optimum UV exposure along with smart D3/K2 supplementation. Of course, get natural sunlight before anything else and supplement when you need.
Final Thoughts
Vitamin D is one of the most important vitamins (hormones) for the human body. It can be as simple as making a few lifestyle adjustments and applying the information you read. It doesn’t have to happen overnight, but rather through constant repetition. Get outside, eat more vitamin D rich foods, and enjoy life to the fullest!
If you are looking to learn more about vitamin D supplementation, be sure to check out my latest ebook, Smarter Supplementation. And for more personalized coaching by me, sign up for my Ultimate Autoimmune Reset™ today!
